The CHEAPEST Meal Plan to Lose Fat (HEALTHY & EASY)


Looking for cheap meal prep on a budget? This is the world’s cheapest healthy meal plan for fat loss, coming up to just over $5/day. There are 4 cheap, healthy meals in total. Each contains a minimum of 20 grams of protein, with the whole fat loss meal plan containing around 2,000 calories and over 150 grams of protein. I’ll show you what to buy, where to buy it, and how to prep these easy, high protein meal plans for fat loss.

Download the $5/day meal plan PDF here:

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BREAKFAST OATS (582 calories, 40g protein):
⅔ cup (60g) oats
pinch salt
½ scoop (15g) protein powder
¾ cup (150g) plain fat free greek yogurt
½ cup (125 mL) water
1 banana
1 tbsp (15g) peanut butter

FREEZER LUNCH BURRITO (497 calories, 41g protein):
1 large white flour tortilla
4oz (110g) chicken breast
½ onion
½ bell pepper
⅓ cup (60g) canned pinto beans
1oz (28g) cheddar cheese
Salt, pepper, garlic powder, soy sauce for seasoning

EGG FRIED RICE (587 calories, 35g protein):
3 whole eggs
1.5 cups (~160g) cooked white rice (can use 1 pack of instant rice)
1/2 cup green peas (frozen)
2 carrots (diced)
Salt, pepper, garlic powder, soy sauce for seasoning

DESSERT SMOOTHIE (333 calories, 35g protein):
1 scoop (30g) protein powder
1 banana (frozen)
1 tbsp (15g) peanut butter
5-10 ice cubes
3/4 cup (175mL) water

First on our healthy meal plan: overnight protein oats. Use a mason jar or any container and first add in the oats, 0% plain Greek yogurt, and protein powder. Pop it in the fridge, and in the morning you can top it with a banana, a tablespoon of peanut butter and a pinch of salt.

Lunchtime! Next up on our list of easy, high protein meals, freezer burritos. Dice up your chicken and cook in a pan with your pinto beans. Transfer that to a plate after it’s done then chop up your onions and green peppers and cook them in the same pan until soft. Once cooked, drain any liquid, mix in your chicken and beans, and let it all cool for about 5-10 minutes. Add one portion of the vegetables and one portion of the chicken and bean mix to the middle lower third of the tortilla. Top it with a serving of cheddar cheese. Roll her up then wrap her in aluminium foil or saran wrap, toss in the freezer, and then once you’re ready to eat, simply unwrap and heat it up in the microwave.

Optional fat loss meal plan snack (recommended between lunch and dinner): 1 Apple, Orange, or Kiwi

Alright it’s dinner time, and it’s fried rice. In a pan scramble 3 whole eggs then set aside on a plate. Next, dice your carrots and cook them in a pan with your green peas and some garlic. Once the veggies are soft, add in your white rice. Next, add some soy sauce to your liking and then stir in your scrambled eggs, and you’re done with the third meal of your cheap meal prep!

Bonus: we’re throwing in a dessert to help satisfy your sweet tooth in a healthy, budget-friendly way. In a blender simply add a frozen banana, 1 scoop of protein powder (chocolate usually works best), 1 tablespoon of peanut butter, 3/4 cup of water, and about 5-10 ice cubes depending on how thick you like your smoothies.


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  1. Just do intermittent fasting, focus on getting enough protein and reduce daily carbs below 60g. Easy.
    Even easier: stick one or two different easy to make foods to make it less complicated. Add some hot sauce or salsa to any food and it's almost guaranteed to make it taste better.

    Also… I would avoid protein powders due to sweeteners (they wreck your intestinal lining and cause other havoc in the body in the long term) and using PAM to fry foods (just use butter).

    Also, vegetables and fiber is totally unnecessary. Do your research.

  2. i Weigh 126kg and that is way too much food for me lol. Ive lost 10 kilos just going back to my normal eating routine when I was a kid. 1 – 2 meals a day, eat what ever I want then train 3 times a day. rest on the weekend or train if im bored. If I eat two meals a day, ill have tuna and pasta or rice at lunch then a triple with cheese burger fries and coke before it gets dark then im done until the next day. Most days Ill just have one meal.

    I couldnt get heavier than 60kgs when I was younger until I introduced fruit into my diet every hour then i went from 60-115 in 3 weeks so I dont like to eat fruit lol.

  3. As an Asian Brazilian, I would love to have Asian meals on my plan. My nutritionist only lets me eat meals that are too bland for my taste. As soon as possible, I will join Built With Science. Unfortunately the dollar exchange rate for the Brazilian real is very high.